How to use fitness equipment correctly

There are actually many ways to keep fit now. Some of them can achieve the effect of exercise without the help of any fitness equipment, such as running, which is the most common way of exercise now. However, some sports must use sports equipment, especially some high-intensity sports must use fitness equipment. There are many types of fitness equipment, and many people do not know how to use some fitness equipment correctly.

1. Warm up (also known as preparation)

Warming up generally refers to using low-intensity aerobic fitness to get your body into better shape, slowly raising your body temperature, increasing your heart rate, and making your breathing faster and more even. Blood circulates faster, so that oxygen and nutrients are delivered to the heart and muscles, preparing you for exercise. An important sign that the purpose of warm-up has been achieved is that the body begins to sweat slightly. 5-10 minutes of warm-up time is enough.

In order to save time, many people go directly into high-intensity aerobic training without warming up. If this is the case, since the cardiovascular system and lungs are not yet in good condition, the body temperature is relatively low, and the muscle flexibility is poor, it is easy to cause injury. In addition, you will feel better and exercise longer if you warm up before exercising. In other words, if you exercise without warming up, you will get tired more easily.

2. Relax

Relaxation has the same effect as warm-up. During exercise, blood circulation speeds up and the amount of blood increases, especially in the limbs. If you stop exercising immediately, blood will accumulate in your lower limbs and put extra burden on your heart. In severe cases, it can affect blood supply to the brain and even cause dizziness and lightheadedness. Therefore, after achieving the goal of exercise, you should relax for 5-10 minutes, that is, gradually reduce the intensity of exercise and slowly return to a quiet state.

Regarding the frequency of fitness, the American College of Sports Medicine recommends that normal people should exercise 2-5 times a week. If you have no fitness habits before, you should start with a small amount, twice a week, and then slowly increase to three or four times. A common mistake made by beginners is that when they start working out, due to their enthusiasm and wanting to achieve results as quickly as possible, they exercise every day at once, and each exercise session is also very intense. This often leads to overtraining, and within a short period of time they will experience symptoms such as fatigue, insomnia, and excessive body aches. Then it will stop again. In fact, what we should realize is that fitness is a long-term habit. If you want to have a healthy body, you should stick to fitness throughout your life. Optimal body shape and health require months or even years of persistence to achieve. The best approach is to proceed step by step.

If you want to use some fitness equipment correctly, you must pay attention to warm-up exercises, because this is a very critical point. If you enter high-intensity training without warm-up exercises in order to save time, it will cause your cardiopulmonary function to be hindered, so it is completely not good for your health. In this case, it is better to do a better stretching exercise.